Whole Wheat Bread vs. Pistachio

Nutrition comparison of Whole Wheat Bread and Pistachio


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus pistachio (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and pistachio:

  • Both whole wheat bread and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Pistachio has more thiamin and Vitamin B6, however, whole wheat bread contains more niacin.
Detailed nutritional comparison of whole wheat bread and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Pistachio src

Calories and Carbs

calories

Both whole wheat bread and pistachio are high in calories. Pistachio has 116% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Pistachio
Protein 20% 14%
Carbohydrates 65% 19%
Fat 14% 68%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and pistachio has 35% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both whole wheat bread and pistachio are high in dietary fiber. Pistachio has 39% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Whole wheat bread and pistachio contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pistachio has 7.7g of sugar.



Protein

protein

Both whole wheat bread and pistachio are high in protein. Pistachio has 58% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and whole wheat bread has 85% less saturated fat than pistachio - whole wheat bread has 0.87g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Pistachio has 29 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

Pistachio has more Vitamin A than whole wheat bread - pistachio has 13ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Pistachio has 486% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Whole wheat bread and pistachio contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin and Vitamin B6, however, whole wheat bread contains more niacin. Both whole wheat bread and pistachio contain significant amounts of riboflavin, pantothenic acid and folate.

Whole Wheat Bread Pistachio
Thiamin 0.279 MG 0.695 MG
Riboflavin 0.131 MG 0.234 MG
Niacin 4.042 MG 1.373 MG
Pantothenic acid 0.336 MG 0.513 MG
Vitamin B6 0.263 MG 1.122 MG
Folate 75 UG 51 UG

Minerals

calcium

Both whole wheat bread and pistachio are high in calcium. Whole wheat bread is very similar to whole wheat bread for calcium - whole wheat bread has 103mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Both whole wheat bread and pistachio are high in iron. Pistachio has 61% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both whole wheat bread and pistachio are high in potassium. Pistachio has 338% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and pistachio has 1007mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Whole Wheat Bread Pistachio
beta-carotene 1 UG 159 UG
lutein + zeaxanthin 94 UG 1160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and pistachio contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Pistachio
alpha linoleic acid 0.205 G 0.212 G
Total 0.205 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, pistachio has more linoleic acid than whole wheat bread per 100 grams.

Whole Wheat Bread Pistachio
other omega 6 ~ 0.005 G
linoleic acid 1.667 G 13.125 G
Total 1.667 G 13.13 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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